WOD
 | Tue, Jun 17 2025 |  |
 | Fri, Jul 4, 2025 at 10:00am July 4 BBQ @ Sparks Marina |
| Fri, Aug 15, 2025 at 8:00am Topaz Lake Camping Trip |
| Fri, Dec 12, 2025 at 6:00pm Holiday Party |
 Coach BI'm a little envious not to be participating in the WOD today - it looks like a fun one! Many of you may have not done KB snatches yet so we'll review those before we get into the WOD. And many of you have just done hand-release push-ups, so yay, you'll get more to practice! There's never enough air squats in a WOD are there? Well today we get 5 rounds of 30 but if that volume is too much look at doing 20 or 10, we want them done in under 1:00 today. This is a pretty fast WOD... how are you going to strategize your workout today? 🧐 |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (5 days ago) |
| CrossFit 20250617 | Strength training w coach E 2025 0525 | Other Results | Core Strength Month |
CrossFit 20250617(Time) WARM-UP 200m walk 3 sets: 20 jumping jacks 10 kettlebell deadlifts Single-arm kettlebell overhead carry/arm (25 ft) 10 kettlebell bent-over rows 10 kettlebell goblet squats SKILL/STRENGTH: 5 sets/arm 1 single-arm Russian KB swing 1 single-arm KB swing + pull back 1 single-arm KB snatch WOD: 5 rounds for time Rx: STIMULUS 8:00-13:00 12 single-arm KB snatches (53/35) 15 hand-release push-ups 30 air squats MODIFICATIONS: -Snatch, modify weight first to allow for 6 unbroken snatches on each arm through all rounds then movement, e.g., hang dumbbell snatches or single-arm kettlebell swings -HRPU's, modify reps first, e.g., 12 or 9 reps to complete in under 1:00 then movement, e.g., from knees -Air squats, modify reps first, e.g., 20, 10 to complete in under 1:00 STIMULUS NOTES: Time cap 15:00 Unbroken snatches; 6 reps/arm Push-ups in :30-1:00 Squats in :30-1:00 STRETCHING: 1:00 foam roll quads/side :30 hollow hold 1:00 foam roll upper back :30 hollow hold 1:00 foam roll lats/side 0:30 hollow hold
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